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Broly

by Jaron Z.
224 athletes joined
5.0
(1 rating)

Program Description

This program is designed to build as much muscle as possible, while gaining strength. -You can go 6 days in a row, or 3 on 1 off if you need an extra rest day. -Don't worry about trying to hit the top end of the rep ranges, just make sure your reps don't fall below the minimum rep range. -There should be some rep dropoff set to set. If your reps don't drop from the 1st set vs the last set, you're not training close enough to failure. -Each week try to add 5-10 pounds to compound lifts (2.5 pounds for isolations) and match reps from the previous week's session. OR beat your reps by 1 from the previous week's session, with the same weight from the previous week. Example: Last week on bench press you did 100lbs for 12 reps, on set 1. This week you will need to hit 105-110lbs for 12 reps, OR 100 for 13 reps, to progress. Note: *The first set of each exercise is the one you're trying to match/beat reps from the previous week. This is how you're going to gauge performance. Matching subsequent sets isn't as important, although performance should be similar to the previous week's session.* *If you're unable to match, or beat reps, stick with the same weight next week, until you can beat your reps; then repeat. -If you're feeling too beat up; or if your performance drops significantly for 2 or 3 sessions, take 3 rest days in a row. If you need to do this, repeat the previous week, then try progressing again.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 25, 2023 11:57
  • Last Edited
    Jun 20, 2025 07:01

Summary

Unleash your inner strength with the Broly program, a comprehensive 12-week training plan designed for serious lifters. Committing to six days a week, you'll dive into targeted workouts focusing on chest, back, shoulders, and arms, utilizing a mix of barbells, dumbbells, and machines to maximize muscle growth. Each session is crafted to challenge your limits, combining high-intensity exercises with precise rep ranges to ensure progressive overload. Get ready to sculpt your physique and elevate your lifting game!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-15 reps
RPE 8-10
2
Chest Fly (Machine)
3
10-30 reps
RPE 9-10
3
Incline Bench Press (Dumbbell)
3
8-20 reps
RPE 8-10
4
Barbell Row
3
8-15 reps
RPE 8-10
5
Lat Pulldown
3
8-15 reps
RPE 8-10
6
Rear Delt Fly (Dumbbell)
3
8-20 reps
RPE 9-10
7
Shrug (Barbell)
4
8-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-15 reps
RPE 8-10
2
Chest Fly (Machine)
3
10-30 reps
RPE 9-10
3
Incline Bench Press (Dumbbell)
3
8-20 reps
RPE 8-10
4
Barbell Row
3
8-15 reps
RPE 8-10
5
Lat Pulldown
3
8-15 reps
RPE 8-10
6
Rear Delt Fly (Dumbbell)
3
8-20 reps
RPE 9-10
7
Shrug (Barbell)
4
8-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-15 reps
RPE 8-10
2
Chest Fly (Machine)
3
10-30 reps
RPE 9-10
3
Incline Bench Press (Dumbbell)
3
8-20 reps
RPE 8-10
4
Barbell Row
3
8-15 reps
RPE 8-10
5
Lat Pulldown
3
8-15 reps
RPE 8-10
6
Rear Delt Fly (Dumbbell)
3
8-20 reps
RPE 9-10
7
Shrug (Barbell)
4
8-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-15 reps
RPE 8-10
2
Chest Fly (Machine)
3
10-30 reps
RPE 9-10
3
Incline Bench Press (Dumbbell)
3
8-20 reps
RPE 8-10
4
Barbell Row
3
8-15 reps
RPE 8-10
5
Lat Pulldown
3
8-15 reps
RPE 8-10
6
Rear Delt Fly (Dumbbell)
3
8-20 reps
RPE 9-10
7
Shrug (Barbell)
4
8-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-15 reps
RPE 8-10
2
Chest Fly (Machine)
3
10-30 reps
RPE 9-10
3
Incline Bench Press (Dumbbell)
3
8-20 reps
RPE 8-10
4
Barbell Row
3
8-15 reps
RPE 8-10
5
Lat Pulldown
3
8-15 reps
RPE 8-10
6
Rear Delt Fly (Dumbbell)
3
8-20 reps
RPE 9-10
7
Shrug (Barbell)
4
8-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-15 reps
RPE 8-10
2
Chest Fly (Machine)
3
10-30 reps
RPE 9-10
3
Incline Bench Press (Dumbbell)
3
8-20 reps
RPE 8-10
4
Barbell Row
3
8-15 reps
RPE 8-10
5
Lat Pulldown
3
8-15 reps
RPE 8-10
6
Rear Delt Fly (Dumbbell)
3
8-20 reps
RPE 9-10
7
Shrug (Barbell)
4
8-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-15 reps
RPE 8-10
2
Chest Fly (Machine)
3
10-30 reps
RPE 9-10
3
Incline Bench Press (Dumbbell)
3
8-20 reps
RPE 8-10
4
Barbell Row
3
8-15 reps
RPE 8-10
5
Lat Pulldown
3
8-15 reps
RPE 8-10
6
Rear Delt Fly (Dumbbell)
3
8-20 reps
RPE 9-10
7
Shrug (Barbell)
4
8-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-15 reps
RPE 8-10
2
Chest Fly (Machine)
3
10-30 reps
RPE 9-10
3
Incline Bench Press (Dumbbell)
3
8-20 reps
RPE 8-10
4
Barbell Row
3
8-15 reps
RPE 8-10
5
Lat Pulldown
3
8-15 reps
RPE 8-10
6
Rear Delt Fly (Dumbbell)
3
8-20 reps
RPE 9-10
7
Shrug (Barbell)
4
8-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-15 reps
RPE 8-10
2
Chest Fly (Machine)
3
10-30 reps
RPE 9-10
3
Incline Bench Press (Dumbbell)
3
8-20 reps
RPE 8-10
4
Barbell Row
3
8-15 reps
RPE 8-10
5
Lat Pulldown
3
8-15 reps
RPE 8-10
6
Rear Delt Fly (Dumbbell)
3
8-20 reps
RPE 9-10
7
Shrug (Barbell)
4
8-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-15 reps
RPE 8-10
2
Chest Fly (Machine)
3
10-30 reps
RPE 9-10
3
Incline Bench Press (Dumbbell)
3
8-20 reps
RPE 8-10
4
Barbell Row
3
8-15 reps
RPE 8-10
5
Lat Pulldown
3
8-15 reps
RPE 8-10
6
Rear Delt Fly (Dumbbell)
3
8-20 reps
RPE 9-10
7
Shrug (Barbell)
4
8-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-15 reps
RPE 8-10
2
Chest Fly (Machine)
3
10-30 reps
RPE 9-10
3
Incline Bench Press (Dumbbell)
3
8-20 reps
RPE 8-10
4
Barbell Row
3
8-15 reps
RPE 8-10
5
Lat Pulldown
3
8-15 reps
RPE 8-10
6
Rear Delt Fly (Dumbbell)
3
8-20 reps
RPE 9-10
7
Shrug (Barbell)
4
8-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-15 reps
RPE 8-10
2
Chest Fly (Machine)
3
10-30 reps
RPE 9-10
3
Incline Bench Press (Dumbbell)
3
8-20 reps
RPE 8-10
4
Barbell Row
3
8-15 reps
RPE 8-10
5
Lat Pulldown
3
8-15 reps
RPE 8-10
6
Rear Delt Fly (Dumbbell)
3
8-20 reps
RPE 9-10
7
Shrug (Barbell)
4
8-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
3
8-20 reps
RPE 8-10
2
Bicep Curl (Dumbbell)
3
8-20 reps
RPE 8-10
3
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 8-10
4
Preacher Curl (EZ Bar)
3
10-20 reps
RPE 8-10
5
Lateral Raise (Cable)
3
10-30 reps
RPE 9-10
6
Lateral Raise (Dumbbell)
3
10-30 reps
RPE 10
7
Upright Row (Barbell)
3
8-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
3
8-20 reps
RPE 8-10
2
Bicep Curl (Dumbbell)
3
8-20 reps
RPE 8-10
3
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 8-10
4
Preacher Curl (EZ Bar)
3
10-20 reps
RPE 8-10
5
Lateral Raise (Cable)
3
10-30 reps
RPE 9-10
6
Lateral Raise (Dumbbell)
3
10-30 reps
RPE 10
7
Upright Row (Barbell)
3
8-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
3
8-20 reps
RPE 8-10
2
Bicep Curl (Dumbbell)
3
8-20 reps
RPE 8-10
3
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 8-10
4
Preacher Curl (EZ Bar)
3
10-20 reps
RPE 8-10
5
Lateral Raise (Cable)
3
10-30 reps
RPE 9-10
6
Lateral Raise (Dumbbell)
3
10-30 reps
RPE 10
7
Upright Row (Barbell)
3
8-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
3
8-20 reps
RPE 8-10
2
Bicep Curl (Dumbbell)
3
8-20 reps
RPE 8-10
3
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 8-10
4
Preacher Curl (EZ Bar)
3
10-20 reps
RPE 8-10
5
Lateral Raise (Cable)
3
10-30 reps
RPE 9-10
6
Lateral Raise (Dumbbell)
3
10-30 reps
RPE 10
7
Upright Row (Barbell)
3
8-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
3
8-20 reps
RPE 8-10
2
Bicep Curl (Dumbbell)
3
8-20 reps
RPE 8-10
3
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 8-10
4
Preacher Curl (EZ Bar)
3
10-20 reps
RPE 8-10
5
Lateral Raise (Cable)
3
10-30 reps
RPE 9-10
6
Lateral Raise (Dumbbell)
3
10-30 reps
RPE 10
7
Upright Row (Barbell)
3
8-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
3
8-20 reps
RPE 8-10
2
Bicep Curl (Dumbbell)
3
8-20 reps
RPE 8-10
3
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 8-10
4
Preacher Curl (EZ Bar)
3
10-20 reps
RPE 8-10
5
Lateral Raise (Cable)
3
10-30 reps
RPE 9-10
6
Lateral Raise (Dumbbell)
3
10-30 reps
RPE 10
7
Upright Row (Barbell)
3
8-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
3
8-20 reps
RPE 8-10
2
Bicep Curl (Dumbbell)
3
8-20 reps
RPE 8-10
3
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 8-10
4
Preacher Curl (EZ Bar)
3
10-20 reps
RPE 8-10
5
Lateral Raise (Cable)
3
10-30 reps
RPE 9-10
6
Lateral Raise (Dumbbell)
3
10-30 reps
RPE 10
7
Upright Row (Barbell)
3
8-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
3
8-20 reps
RPE 8-10
2
Bicep Curl (Dumbbell)
3
8-20 reps
RPE 8-10
3
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 8-10
4
Preacher Curl (EZ Bar)
3
10-20 reps
RPE 8-10
5
Lateral Raise (Cable)
3
10-30 reps
RPE 9-10
6
Lateral Raise (Dumbbell)
3
10-30 reps
RPE 10
7
Upright Row (Barbell)
3
8-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
3
8-20 reps
RPE 8-10
2
Bicep Curl (Dumbbell)
3
8-20 reps
RPE 8-10
3
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 8-10
4
Preacher Curl (EZ Bar)
3
10-20 reps
RPE 8-10
5
Lateral Raise (Cable)
3
10-30 reps
RPE 9-10
6
Lateral Raise (Dumbbell)
3
10-30 reps
RPE 10
7
Upright Row (Barbell)
3
8-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
3
8-20 reps
RPE 8-10
2
Bicep Curl (Dumbbell)
3
8-20 reps
RPE 8-10
3
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 8-10
4
Preacher Curl (EZ Bar)
3
10-20 reps
RPE 8-10
5
Lateral Raise (Cable)
3
10-30 reps
RPE 9-10
6
Lateral Raise (Dumbbell)
3
10-30 reps
RPE 10
7
Upright Row (Barbell)
3
8-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
3
8-20 reps
RPE 8-10
2
Bicep Curl (Dumbbell)
3
8-20 reps
RPE 8-10
3
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 8-10
4
Preacher Curl (EZ Bar)
3
10-20 reps
RPE 8-10
5
Lateral Raise (Cable)
3
10-30 reps
RPE 9-10
6
Lateral Raise (Dumbbell)
3
10-30 reps
RPE 10
7
Upright Row (Barbell)
3
8-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
3
8-20 reps
RPE 8-10
2
Bicep Curl (Dumbbell)
3
8-20 reps
RPE 8-10
3
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 8-10
4
Preacher Curl (EZ Bar)
3
10-20 reps
RPE 8-10
5
Lateral Raise (Cable)
3
10-30 reps
RPE 9-10
6
Lateral Raise (Dumbbell)
3
10-30 reps
RPE 10
7
Upright Row (Barbell)
3
8-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-20 reps
RPE 8-10
2
Leg Press
3
8-20 reps
RPE 8-10
3
Leg Extension
2
8-20 reps
RPE 9-10
4
Squat (Barbell)
3
5-12 reps
RPE 8-10
5
Standing Calf Raise
4
10-30 reps
RPE 8-10
6
Hanging Leg Raise
4
8-20 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-20 reps
RPE 8-10
2
Leg Press
3
8-20 reps
RPE 8-10
3
Leg Extension
2
8-20 reps
RPE 9-10
4
Squat (Barbell)
3
5-12 reps
RPE 8-10
5
Standing Calf Raise
4
10-30 reps
RPE 8-10
6
Hanging Leg Raise
4
8-20 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-20 reps
RPE 8-10
2
Leg Press
3
8-20 reps
RPE 8-10
3
Leg Extension
2
8-20 reps
RPE 9-10
4
Squat (Barbell)
3
5-12 reps
RPE 8-10
5
Standing Calf Raise
4
10-30 reps
RPE 8-10
6
Hanging Leg Raise
4
8-20 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-20 reps
RPE 8-10
2
Leg Press
3
8-20 reps
RPE 8-10
3
Leg Extension
2
8-20 reps
RPE 9-10
4
Squat (Barbell)
3
5-12 reps
RPE 8-10
5
Standing Calf Raise
4
10-30 reps
RPE 8-10
6
Hanging Leg Raise
4
8-20 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-20 reps
RPE 8-10
2
Leg Press
3
8-20 reps
RPE 8-10
3
Leg Extension
2
8-20 reps
RPE 9-10
4
Squat (Barbell)
3
5-12 reps
RPE 8-10
5
Standing Calf Raise
4
10-30 reps
RPE 8-10
6
Hanging Leg Raise
4
8-20 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-20 reps
RPE 8-10
2
Leg Press
3
8-20 reps
RPE 8-10
3
Leg Extension
2
8-20 reps
RPE 9-10
4
Squat (Barbell)
3
5-12 reps
RPE 8-10
5
Standing Calf Raise
4
10-30 reps
RPE 8-10
6
Hanging Leg Raise
4
8-20 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-20 reps
RPE 8-10
2
Leg Press
3
8-20 reps
RPE 8-10
3
Leg Extension
2
8-20 reps
RPE 9-10
4
Squat (Barbell)
3
5-12 reps
RPE 8-10
5
Standing Calf Raise
4
10-30 reps
RPE 8-10
6
Hanging Leg Raise
4
8-20 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-20 reps
RPE 8-10
2
Leg Press
3
8-20 reps
RPE 8-10
3
Leg Extension
2
8-20 reps
RPE 9-10
4
Squat (Barbell)
3
5-12 reps
RPE 8-10
5
Standing Calf Raise
4
10-30 reps
RPE 8-10
6
Hanging Leg Raise
4
8-20 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-20 reps
RPE 8-10
2
Leg Press
3
8-20 reps
RPE 8-10
3
Leg Extension
2
8-20 reps
RPE 9-10
4
Squat (Barbell)
3
5-12 reps
RPE 8-10
5
Standing Calf Raise
4
10-30 reps
RPE 8-10
6
Hanging Leg Raise
4
8-20 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-20 reps
RPE 8-10
2
Leg Press
3
8-20 reps
RPE 8-10
3
Leg Extension
2
8-20 reps
RPE 9-10
4
Squat (Barbell)
3
5-12 reps
RPE 8-10
5
Standing Calf Raise
4
10-30 reps
RPE 8-10
6
Hanging Leg Raise
4
8-20 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-20 reps
RPE 8-10
2
Leg Press
3
8-20 reps
RPE 8-10
3
Leg Extension
2
8-20 reps
RPE 9-10
4
Squat (Barbell)
3
5-12 reps
RPE 8-10
5
Standing Calf Raise
4
10-30 reps
RPE 8-10
6
Hanging Leg Raise
4
8-20 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-20 reps
RPE 8-10
2
Leg Press
3
8-20 reps
RPE 8-10
3
Leg Extension
2
8-20 reps
RPE 9-10
4
Squat (Barbell)
3
5-12 reps
RPE 8-10
5
Standing Calf Raise
4
10-30 reps
RPE 8-10
6
Hanging Leg Raise
4
8-20 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
6-20 reps
RPE 8-10
2
Lat Pulldown (Close Grip)
3
8-20 reps
RPE 8-10
3
Seated Wide-Grip Row (Cable)
3
8-20 reps
RPE 8-10
4
Bench Press (Dumbbell)
3
6-20 reps
RPE 8-10
5
Incline Chest Fly (Dumbbell)
3
10-30 reps
RPE 8-10
6
Face Pull
3
8-20 reps
RPE 9-10
7
Shrug (Barbell)
4
8-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
6-20 reps
RPE 8-10
2
Lat Pulldown (Close Grip)
3
8-20 reps
RPE 8-10
3
Seated Wide-Grip Row (Cable)
3
8-20 reps
RPE 8-10
4
Bench Press (Dumbbell)
3
6-20 reps
RPE 8-10
5
Incline Chest Fly (Dumbbell)
3
10-30 reps
RPE 8-10
6
Face Pull
3
8-20 reps
RPE 9-10
7
Shrug (Barbell)
4
8-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
6-20 reps
RPE 8-10
2
Lat Pulldown (Close Grip)
3
8-20 reps
RPE 8-10
3
Seated Wide-Grip Row (Cable)
3
8-20 reps
RPE 8-10
4
Bench Press (Dumbbell)
3
6-20 reps
RPE 8-10
5
Incline Chest Fly (Dumbbell)
3
10-30 reps
RPE 8-10
6
Face Pull
3
8-20 reps
RPE 9-10
7
Shrug (Barbell)
4
8-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
6-20 reps
RPE 8-10
2
Lat Pulldown (Close Grip)
3
8-20 reps
RPE 8-10
3
Seated Wide-Grip Row (Cable)
3
8-20 reps
RPE 8-10
4
Bench Press (Dumbbell)
3
6-20 reps
RPE 8-10
5
Incline Chest Fly (Dumbbell)
3
10-30 reps
RPE 8-10
6
Face Pull
3
8-20 reps
RPE 9-10
7
Shrug (Barbell)
4
8-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
6-20 reps
RPE 8-10
2
Lat Pulldown (Close Grip)
3
8-20 reps
RPE 8-10
3
Seated Wide-Grip Row (Cable)
3
8-20 reps
RPE 8-10
4
Bench Press (Dumbbell)
3
6-20 reps
RPE 8-10
5
Incline Chest Fly (Dumbbell)
3
10-30 reps
RPE 8-10
6
Face Pull
3
8-20 reps
RPE 9-10
7
Shrug (Barbell)
4
8-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
6-20 reps
RPE 8-10
2
Lat Pulldown (Close Grip)
3
8-20 reps
RPE 8-10
3
Seated Wide-Grip Row (Cable)
3
8-20 reps
RPE 8-10
4
Bench Press (Dumbbell)
3
6-20 reps
RPE 8-10
5
Incline Chest Fly (Dumbbell)
3
10-30 reps
RPE 8-10
6
Face Pull
3
8-20 reps
RPE 9-10
7
Shrug (Barbell)
4
8-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
6-20 reps
RPE 8-10
2
Lat Pulldown (Close Grip)
3
8-20 reps
RPE 8-10
3
Seated Wide-Grip Row (Cable)
3
8-20 reps
RPE 8-10
4
Bench Press (Dumbbell)
3
6-20 reps
RPE 8-10
5
Incline Chest Fly (Dumbbell)
3
10-30 reps
RPE 8-10
6
Face Pull
3
8-20 reps
RPE 9-10
7
Shrug (Barbell)
4
8-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
6-20 reps
RPE 8-10
2
Lat Pulldown (Close Grip)
3
8-20 reps
RPE 8-10
3
Seated Wide-Grip Row (Cable)
3
8-20 reps
RPE 8-10
4
Bench Press (Dumbbell)
3
6-20 reps
RPE 8-10
5
Incline Chest Fly (Dumbbell)
3
10-30 reps
RPE 8-10
6
Face Pull
3
8-20 reps
RPE 9-10
7
Shrug (Barbell)
4
8-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
6-20 reps
RPE 8-10
2
Lat Pulldown (Close Grip)
3
8-20 reps
RPE 8-10
3
Seated Wide-Grip Row (Cable)
3
8-20 reps
RPE 8-10
4
Bench Press (Dumbbell)
3
6-20 reps
RPE 8-10
5
Incline Chest Fly (Dumbbell)
3
10-30 reps
RPE 8-10
6
Face Pull
3
8-20 reps
RPE 9-10
7
Shrug (Barbell)
4
8-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
6-20 reps
RPE 8-10
2
Lat Pulldown (Close Grip)
3
8-20 reps
RPE 8-10
3
Seated Wide-Grip Row (Cable)
3
8-20 reps
RPE 8-10
4
Bench Press (Dumbbell)
3
6-20 reps
RPE 8-10
5
Incline Chest Fly (Dumbbell)
3
10-30 reps
RPE 8-10
6
Face Pull
3
8-20 reps
RPE 9-10
7
Shrug (Barbell)
4
8-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
6-20 reps
RPE 8-10
2
Lat Pulldown (Close Grip)
3
8-20 reps
RPE 8-10
3
Seated Wide-Grip Row (Cable)
3
8-20 reps
RPE 8-10
4
Bench Press (Dumbbell)
3
6-20 reps
RPE 8-10
5
Incline Chest Fly (Dumbbell)
3
10-30 reps
RPE 8-10
6
Face Pull
3
8-20 reps
RPE 9-10
7
Shrug (Barbell)
4
8-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
6-20 reps
RPE 8-10
2
Lat Pulldown (Close Grip)
3
8-20 reps
RPE 8-10
3
Seated Wide-Grip Row (Cable)
3
8-20 reps
RPE 8-10
4
Bench Press (Dumbbell)
3
6-20 reps
RPE 8-10
5
Incline Chest Fly (Dumbbell)
3
10-30 reps
RPE 8-10
6
Face Pull
3
8-20 reps
RPE 9-10
7
Shrug (Barbell)
4
8-20 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-30 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
6-15 reps
RPE 9-10
3
Upright Row (Cable)
3
10-30 reps
RPE 9-10
4
Overhead Tricep Extension (Cable)
3
8-20 reps
RPE 8-10
5
Incline Curl (Dumbbell)
3
8-20 reps
RPE 8-10
6
Skull Crusher
3
8-20 reps
RPE 8-10
7
Preacher Curl (Dumbbell)
3
10-20 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-30 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
6-15 reps
RPE 9-10
3
Upright Row (Cable)
3
10-30 reps
RPE 9-10
4
Overhead Tricep Extension (Cable)
3
8-20 reps
RPE 8-10
5
Incline Curl (Dumbbell)
3
8-20 reps
RPE 8-10
6
Skull Crusher
3
8-20 reps
RPE 8-10
7
Preacher Curl (Dumbbell)
3
10-20 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-30 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
6-15 reps
RPE 9-10
3
Upright Row (Cable)
3
10-30 reps
RPE 9-10
4
Overhead Tricep Extension (Cable)
3
8-20 reps
RPE 8-10
5
Incline Curl (Dumbbell)
3
8-20 reps
RPE 8-10
6
Skull Crusher
3
8-20 reps
RPE 8-10
7
Preacher Curl (Dumbbell)
3
10-20 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-30 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
6-15 reps
RPE 9-10
3
Upright Row (Cable)
3
10-30 reps
RPE 9-10
4
Overhead Tricep Extension (Cable)
3
8-20 reps
RPE 8-10
5
Incline Curl (Dumbbell)
3
8-20 reps
RPE 8-10
6
Skull Crusher
3
8-20 reps
RPE 8-10
7
Preacher Curl (Dumbbell)
3
10-20 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-30 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
6-15 reps
RPE 9-10
3
Upright Row (Cable)
3
10-30 reps
RPE 9-10
4
Overhead Tricep Extension (Cable)
3
8-20 reps
RPE 8-10
5
Incline Curl (Dumbbell)
3
8-20 reps
RPE 8-10
6
Skull Crusher
3
8-20 reps
RPE 8-10
7
Preacher Curl (Dumbbell)
3
10-20 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-30 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
6-15 reps
RPE 9-10
3
Upright Row (Cable)
3
10-30 reps
RPE 9-10
4
Overhead Tricep Extension (Cable)
3
8-20 reps
RPE 8-10
5
Incline Curl (Dumbbell)
3
8-20 reps
RPE 8-10
6
Skull Crusher
3
8-20 reps
RPE 8-10
7
Preacher Curl (Dumbbell)
3
10-20 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-30 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
6-15 reps
RPE 9-10
3
Upright Row (Cable)
3
10-30 reps
RPE 9-10
4
Overhead Tricep Extension (Cable)
3
8-20 reps
RPE 8-10
5
Incline Curl (Dumbbell)
3
8-20 reps
RPE 8-10
6
Skull Crusher
3
8-20 reps
RPE 8-10
7
Preacher Curl (Dumbbell)
3
10-20 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-30 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
6-15 reps
RPE 9-10
3
Upright Row (Cable)
3
10-30 reps
RPE 9-10
4
Overhead Tricep Extension (Cable)
3
8-20 reps
RPE 8-10
5
Incline Curl (Dumbbell)
3
8-20 reps
RPE 8-10
6
Skull Crusher
3
8-20 reps
RPE 8-10
7
Preacher Curl (Dumbbell)
3
10-20 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-30 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
6-15 reps
RPE 9-10
3
Upright Row (Cable)
3
10-30 reps
RPE 9-10
4
Overhead Tricep Extension (Cable)
3
8-20 reps
RPE 8-10
5
Incline Curl (Dumbbell)
3
8-20 reps
RPE 8-10
6
Skull Crusher
3
8-20 reps
RPE 8-10
7
Preacher Curl (Dumbbell)
3
10-20 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-30 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
6-15 reps
RPE 9-10
3
Upright Row (Cable)
3
10-30 reps
RPE 9-10
4
Overhead Tricep Extension (Cable)
3
8-20 reps
RPE 8-10
5
Incline Curl (Dumbbell)
3
8-20 reps
RPE 8-10
6
Skull Crusher
3
8-20 reps
RPE 8-10
7
Preacher Curl (Dumbbell)
3
10-20 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-30 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
6-15 reps
RPE 9-10
3
Upright Row (Cable)
3
10-30 reps
RPE 9-10
4
Overhead Tricep Extension (Cable)
3
8-20 reps
RPE 8-10
5
Incline Curl (Dumbbell)
3
8-20 reps
RPE 8-10
6
Skull Crusher
3
8-20 reps
RPE 8-10
7
Preacher Curl (Dumbbell)
3
10-20 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-30 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
6-15 reps
RPE 9-10
3
Upright Row (Cable)
3
10-30 reps
RPE 9-10
4
Overhead Tricep Extension (Cable)
3
8-20 reps
RPE 8-10
5
Incline Curl (Dumbbell)
3
8-20 reps
RPE 8-10
6
Skull Crusher
3
8-20 reps
RPE 8-10
7
Preacher Curl (Dumbbell)
3
10-20 reps
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-20 reps
RPE 8-10
2
Platz Squat
3
5-12 reps
RPE 8-10
3
Deadlift (Deficit)
3
5-15 reps
RPE 7-10
4
Leg Press
3
8-20 reps
RPE 8-10
5
Leg Press Calf Raise
4
10-30 reps
RPE 8-10
6
Cable Crunch
4
8-30 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-20 reps
RPE 8-10
2
Platz Squat
3
5-12 reps
RPE 8-10
3
Deadlift (Deficit)
3
5-15 reps
RPE 7-10
4
Leg Press
3
8-20 reps
RPE 8-10
5
Leg Press Calf Raise
4
10-30 reps
RPE 8-10
6
Cable Crunch
4
8-30 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-20 reps
RPE 8-10
2
Platz Squat
3
5-12 reps
RPE 8-10
3
Deadlift (Deficit)
3
5-15 reps
RPE 7-10
4
Leg Press
3
8-20 reps
RPE 8-10
5
Leg Press Calf Raise
4
10-30 reps
RPE 8-10
6
Cable Crunch
4
8-30 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-20 reps
RPE 8-10
2
Platz Squat
3
5-12 reps
RPE 8-10
3
Deadlift (Deficit)
3
5-15 reps
RPE 7-10
4
Leg Press
3
8-20 reps
RPE 8-10
5
Leg Press Calf Raise
4
10-30 reps
RPE 8-10
6
Cable Crunch
4
8-30 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-20 reps
RPE 8-10
2
Platz Squat
3
5-12 reps
RPE 8-10
3
Deadlift (Deficit)
3
5-15 reps
RPE 7-10
4
Leg Press
3
8-20 reps
RPE 8-10
5
Leg Press Calf Raise
4
10-30 reps
RPE 8-10
6
Cable Crunch
4
8-30 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-20 reps
RPE 8-10
2
Platz Squat
3
5-12 reps
RPE 8-10
3
Deadlift (Deficit)
3
5-15 reps
RPE 7-10
4
Leg Press
3
8-20 reps
RPE 8-10
5
Leg Press Calf Raise
4
10-30 reps
RPE 8-10
6
Cable Crunch
4
8-30 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-20 reps
RPE 8-10
2
Platz Squat
3
5-12 reps
RPE 8-10
3
Deadlift (Deficit)
3
5-15 reps
RPE 7-10
4
Leg Press
3
8-20 reps
RPE 8-10
5
Leg Press Calf Raise
4
10-30 reps
RPE 8-10
6
Cable Crunch
4
8-30 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-20 reps
RPE 8-10
2
Platz Squat
3
5-12 reps
RPE 8-10
3
Deadlift (Deficit)
3
5-15 reps
RPE 7-10
4
Leg Press
3
8-20 reps
RPE 8-10
5
Leg Press Calf Raise
4
10-30 reps
RPE 8-10
6
Cable Crunch
4
8-30 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-20 reps
RPE 8-10
2
Platz Squat
3
5-12 reps
RPE 8-10
3
Deadlift (Deficit)
3
5-15 reps
RPE 7-10
4
Leg Press
3
8-20 reps
RPE 8-10
5
Leg Press Calf Raise
4
10-30 reps
RPE 8-10
6
Cable Crunch
4
8-30 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-20 reps
RPE 8-10
2
Platz Squat
3
5-12 reps
RPE 8-10
3
Deadlift (Deficit)
3
5-15 reps
RPE 7-10
4
Leg Press
3
8-20 reps
RPE 8-10
5
Leg Press Calf Raise
4
10-30 reps
RPE 8-10
6
Cable Crunch
4
8-30 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-20 reps
RPE 8-10
2
Platz Squat
3
5-12 reps
RPE 8-10
3
Deadlift (Deficit)
3
5-15 reps
RPE 7-10
4
Leg Press
3
8-20 reps
RPE 8-10
5
Leg Press Calf Raise
4
10-30 reps
RPE 8-10
6
Cable Crunch
4
8-30 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-20 reps
RPE 8-10
2
Platz Squat
3
5-12 reps
RPE 8-10
3
Deadlift (Deficit)
3
5-15 reps
RPE 7-10
4
Leg Press
3
8-20 reps
RPE 8-10
5
Leg Press Calf Raise
4
10-30 reps
RPE 8-10
6
Cable Crunch
4
8-30 reps
RPE 9-10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Close Grip)
3 Sets
6-15 Reps
@8-10
2
Chest Fly (Machine)
3 Sets
10-30 Reps
@9-10
3
Incline Bench Press (Dumbbell)
3 Sets
8-20 Reps
@8-10
4
Barbell Row
3 Sets
8-15 Reps
@8-10
5
Lat Pulldown
3 Sets
8-15 Reps
@8-10
6
Rear Delt Fly (Dumbbell)
3 Sets
8-20 Reps
@9-10
7
Shrug (Barbell)
4 Sets
8-20 Reps
@9-10
Day 5
1
Lateral Raise (Dumbbell)
3 Sets
10-30 Reps
@10
2
Seated Shoulder Press (Dumbbell)
3 Sets
6-15 Reps
@9-10
3
Upright Row (Cable)
3 Sets
10-30 Reps
@9-10
4
Overhead Tricep Extension (Cable)
3 Sets
8-20 Reps
@8-10
5
Incline Curl (Dumbbell)
3 Sets
8-20 Reps
@8-10
6
Skull Crusher
3 Sets
8-20 Reps
@8-10
7
Preacher Curl (Dumbbell)
3 Sets
10-20 Reps
@8-10
Day 4
1
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
6-20 Reps
@8-10
2
Lat Pulldown (Close Grip)
3 Sets
8-20 Reps
@8-10
3
Seated Wide-Grip Row (Cable)
3 Sets
8-20 Reps
@8-10
4
Bench Press (Dumbbell)
3 Sets
6-20 Reps
@8-10
5
Incline Chest Fly (Dumbbell)
3 Sets
10-30 Reps
@8-10
6
Face Pull
3 Sets
8-20 Reps
@9-10
7
Shrug (Barbell)
4 Sets
8-20 Reps
@9-10
Day 6
1
Lying Leg Curl
3 Sets
8-20 Reps
@8-10
2
Platz Squat
3 Sets
5-12 Reps
@8-10
3
Deadlift (Deficit)
3 Sets
5-15 Reps
@7-10
4
Leg Press
3 Sets
8-20 Reps
@8-10
5
Leg Press Calf Raise
4 Sets
10-30 Reps
@8-10
6
Cable Crunch
4 Sets
8-30 Reps
@9-10
Day 2
1
Tricep Extension (Barbell)
3 Sets
8-20 Reps
@8-10
2
Bicep Curl (Dumbbell)
3 Sets
8-20 Reps
@8-10
3
Tricep Rope Push Down (Cable)
3 Sets
10-20 Reps
@8-10
4
Preacher Curl (EZ Bar)
3 Sets
10-20 Reps
@8-10
5
Lateral Raise (Cable)
3 Sets
10-30 Reps
@9-10
6
Lateral Raise (Dumbbell)
3 Sets
10-30 Reps
@10
7
Upright Row (Barbell)
3 Sets
8-20 Reps
@9-10
Day 3
1
Leg Curl
3 Sets
8-20 Reps
@8-10
2
Leg Press
3 Sets
8-20 Reps
@8-10
3
Leg Extension
2 Sets
8-20 Reps
@9-10
4
Squat (Barbell)
3 Sets
5-12 Reps
@8-10
5
Standing Calf Raise
4 Sets
10-30 Reps
@8-10
6
Hanging Leg Raise
4 Sets
8-20 Reps
@8-10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Jaron Z.Man
a year ago
2 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
I ran this program for the last 6+ months straight, during a surplus. I was able to continually make strength gains on all lifts, and my bodyweight went up by 30+ pounds. Obviously not all muscle, but this program made a significant change to my physique.